During sleep our body repairs itself on a cellular level and gets detoxified and provides us with the energy to work the day ahead. But it seems to evade many of us. About one-third of the adult population of the world is suffering from sleeplessness or insomnia throughout the world. There are several causes for it including depression, anxiety, physical pain, asthma etc. and leads to poor concentration and irritability among many disorders. Let us take a look at what can be done to get relief from it.
Home Remedies For Sleeplessness
A good workout in the morning keeps your body going through the day and lets you have a deep sleep at night. If you cannot exercise in the mornings, do it in the evenings, but make sure it is at least 4 hours before your sleep-time. Yoga is an exception as it has a calming effect on the body.
After a heavy meal, you are more likely to toss and turn in your bed rather than having a good night’s sleep. Dinner as the old saying goes must be like that of a beggar. Keep it light and have it at least 3 hours before you sleep.
Coffee is to be strictly avoided at nights if you want to be able to sleep. Caffeine is known to stimulate brain activity. Also check if any of your night-time medicines contain caffeine. Ask your doctor if they could be changed if you are having insomnia.
Since ages warm milk before bed is known to be taken as a sleep-inducer. Milk contains tryptophan, a chemical leading to secretion of serotonin hormone in the body which is essential for getting sleep. You may add honey and/or cinnamon to the milk for better results.
No Alcohol & Cigarettes
Alcohol is mostly enjoyed during nights, but to enjoy such pleasure be ready to give up your sleep. Alcohol may have a drowsy effect but it translates into uncomfortable sleep and frequent awakenings. Cigarettes contain Nicotine which works up the mind and disrupts sleep.
Maintaining Sleep Schedule
Irregular sleeping schedules often hamper our body’s biological clock, like in jetlag. Sleep and wake up on decided times every day including Sundays. In this way you train your body to follow a sleep-pattern. And do not take afternoon naps if you have a hard time falling asleep at night.
Lemon Balm has a pleasant smell and contains terpene oil which helps the muscles relax and induce sleep. It may be mixed with Valerian. Oil of Valerian is also widely used for treating insomnia and anxiety. It contains muscle relaxant chemicals known as valepotriates. Lavender and Jasmine are other two popular fragrances that can be used. You can apply them on your wrists or dab a cotton wool in them and keep it by your pillow.
Make Yourself Cosy
Keep your bed clean, temperature mild to cool, room dark, noises off, and mattress and pillow comfortable. You may take a warm water bath before sleeping to feel relaxed and ready to hit the sack.
Yoga & Meditation
Yoga helps one in unwinding from the day’s stress and get sound sleep. Practise yoga poses like Shavasana(Corpse pose), Hastapadasana(Forward-bending pose),Shishuasana(Child pose) ViparitaKarnani(Legs-up-the-wall pose). Remember to keep breathing deeply as you perform them. Also try breathing techniques like anuloma-viloma(Alternate nostril breathing) and bhramari(Humming with eyes and ears closed with fingers). Meditation works wonders in slowing down the mental pace and resolving the problem of sleeplessness. These ways are quite likely to restore your good nights and let you have peaceful sleeps.